Transcript Week 8 - Importance Of Fiber

Welcome to the
Weight Loss Challenge
Week 8: Fiber
Week 8 Presentation (v.5)
www.WeightLossChallenge.com
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Countdown…
Stand
Up!
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Connect
With Your
Coach?
Today’s Topic:
Fiber
Dietary Fiber
Found mainly in…
 fruits
 vegetables
 whole grains
 and legumes
Dietary Fiber
 Prevents and relieves constipation,
lowers risk of diabetes
and heart disease
 Flushes out calories
 Fiber binds the fat – each gram
of fiber can flush about 7 calories
 35 grams of fiber is recommended
= 225 calories flushed
Dietary Fiber
Remember from
last week?
What can you do to
burn 225 calories?
If you walk 1 hour and 20 minutes, you will burn
approximately 305 calories.*
Why Fiber is Good for YOU!
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Fights heart disease and diabetes
High fiber foods keep you “regular”
Remove harmful toxins from y body
Decrease your risk of hemorrhoids, colon
cancer, high cholesterol, heart disease,
high blood sugar, diabetes, and obesity
For Diabetes – normalizes blood sugar by
slowing absorption so that glucose enters the
bloodstream more slowly
Good Choices
of Fiber
 Grains and whole-grain
products
 Fruits
 Vegetables
 Beans, peas and other legumes
 Nuts and seeds
Eat Fruit at Every Meal
Calorie burn without exercise!
Good Sources of Fiber:
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Apples
Bananas
Oranges
Pears
Berries
Whole Fruit
vs. Juice
Why the
comparison?
Juice vs.
Whole Fruit
“New USDA nutrition
guidelines recommend
eating more produce than
you could possibly stuff
down in a day.
CAN JUICE DO THE JOB? It
comes close, if you pick the
right ingredients.”
http://www.mensjournal.com/healthFitness/0610/nutrition_juice.html
Apples vs. Juice
Does apple juice have still enough fiber
comparing the whole apple?
http://answers.yahoo.com/question/index?qid=20060801025338AAqyZUS
Anytime you put a certain type of food through processing you will lose nutrients. Most of the nutrients
are found in the skin of fruits and vegetables. This is why it is better to eat the whole fruit (including the
skin) compared to the juice. Juice also contains a lot of sugar and more calories most of the time.
Apple (with skin)
calories-80
fat-.3 g
sodium-2 mg
total carbohydrates- 21.3
grams
dietary fiber-3.7 grams
sugars-16 grams
protein-.4 grams
calcium-9.2 mg
potassium-164.8 mg
"Mott's" apple juice
1 cup, (8.1 fl oz)
calories- 120
fat-0
sodium- 10 mg
total carbohydrates- 29 grams
dietary fiber-0
sugars-28 grams
protein-0
calcium- 20 mg
potassium- 240 mg
Source(s): I'm an Exercise Science Major and Nutrition Minor several years
of research http://www.calorieking.comc
“Minute Maid"
apple juice 100% Apple
1 cup (8.1 fl oz)
calories- 110
fat-0
sodium- 24 mg
total carbohydrates- 28 grams
dietary fiber-0
sugars-25 grams
protein-0
Note: 200 ml is 6.8 oz In
calcium- 119 mg
order to compare, the
potassium- 238 mg figures were converted for
1 cup.
Apples
 High water content
 Have soluble fiber – helps prevent blood
sugar spikes that lead to cravings
 Have insoluble fiber – helps you fill up
 A medium apple is about 85% water with 5
grams of soluble fiber
 Tip – organic is better (commercial apples
retain more pesticide residue than fruits you
peel), the peel contains half the fiber and
most of the iron, magnesium, and vitamin C
Blueberries
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Under 100 calories
Chockfull of antioxidants
Prevents cholesterol build up
Stops blood clots from forming
in the body
 Improves eyesight and prevents
age related loss of vision
 Keeps urinary tract healthy by
stopping bacteria from lining the
bladder walls
Make snacks count
 Fresh and dried fruit, raw
vegetables
Fiber helps you feel fuller
longer
 For those that are hungry –
good for elimination
Drink Lots
Of Water
 Each fiber particle
absorbs water from
your intestines and
colon.
 Be sure to take in
half your body
weight in OZ of
water
Go Slowly
• If you’re not used to eating whole grains,
beans, vegetables or fruit, your body needs
time to adjust (too much too fast can cause
gas and bloating)
Be patient
• Don’t expect results overnight. It could take
several days or even weeks for your system
to adjust to your new way of eating
Snack
Time
Product Focus
 Formula 1 Shake
 Active Fiber
Featured
Products
Formula 1 Shake
– A healthy meal with up
to 19 vitamins minerals
and essential nutrients
– 9 grams of protein and
healthy fiber
– Nourishes your body
with Cellular Nutrition
Active Fiber
– Support regularity and
digestive health
– Promotes satiety with
5g of fiber per serving
– Encourages growth of
friendly intestinal
bacteria
– Can be mixed with
shakes, sauces, & soups
Who Wins a Prize?
Next Week…
We will learn about:
Exercise & Stress
User Name: wlc
Week 9 Password: fitness
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